There seems to be a bit of a conflict between conventional training wisdom for beginners (3 day a week full body linear progression! SS/SL/Greyskull only!) and what beginners actually wanna do (in the gym every day, biceps and triceps, woo!). What I'm going to write here is an attempt to reconcile these two ideas and produce a sane way for a beginner to train more frequently and give the attention to the glamour muscles that they want, while also progressing in a correct, appropriate manner. To do this, I'm going to borrow wisdom from a few different programs and ideas. My goal is to provide an accessible program for beginners with enough volume to stimulate growth in the bro muscles, while also giving enough intensity in the main movements to elicit strength adaptations.
PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) 3x8-12 Pulldowns OR Pullups OR chinups 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer curls 4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts) 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) 3x8-12 incline dumbbell press 3x8-12 triceps pushdowns SS 3x15-20 lateral raises 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat 3x8-12 Romanian Deadlift 3x8-12 leg press 3x8-12 leg curls 5x8-12 calf raises
It's 6 days a week. You can run it one of two ways: PPLRPPL or PPLPPLR (where R denotes a rest day) depending on your schedule and preferences: it really makes no difference. Personally, I would run the program in the Pull, Push, Legs order.
Is this trying to gaslight retards into doing Starting Strength? >it's not a cult
Jaxson Morgan
>posts meme
Charles Robinson
It's not a cult! Lord Chief Rippetoe said so in the holy scripture, Starting Strength for Beginner Athletes by Mark Rippetoe!
Oliver Wilson
Lmao do you actually think pplrppl and pplpplr are different?
Brandon Bell
>any routine that has squats in it is Starting Strength
James Diaz
nah dude more like >every whole body routine is starting strength
Jacob Jenkins
I'm somewhat of a beginner and I'm making rapid progress (5kg to every barbell lift and 2.5kg to every dumbbell lift every second session) with this 6x a week, ABABAB >Day A Deadlift 3x5 DB Rows 3x10 Pull-ups 3xF Bench Press 3x5 DB Inc Press 3x10 Chest Cable Crossover 3x10 Dips 3xF Skullcrushers 3x10 >Day B Squat 5x5 Romanian Deadlift 3x8 Rear Lateral Raise 3x10 Lateral Raise 3x10 Incline DB Curls 3x10 Preacher Curls 3x8 Hammer Curls 3x10 Because of good genetics (I guess, I have a good frame and lots of energy) one day is enough for the muscles to regenerate. Three bicep exercises because they hit different heads of the bicep and my biceps are in general lagging behind (before I used to do ONLY compound lifts) Any opinions?
Oh yeah forgot Standing Military Press on Day B, 3x5.
Tyler Anderson
Sorry I don't respond to zealot gaslit retards who want me to be just as braindead as they
Levi Adams
>thinking AMRAP is good for a beginner on a NLP lmao ok
Ian Kelly
why are people so obsessed with beginner routines?
just
>focus on free weights, start with compounds and work your way down to isolation >the more days a week you do the more you have to split >don't stay in the gym for more than 2 hours >do sets of 5 to 10 but make sure that your either fail or can do not a single rep more >eat healthy
b-but muh """""lost"""" gains
whatever nerd, consistency is key and if your goal is to lift for life the only lesson you need to learn is to train often and train hard
unironically just do SS read the book use the SS and BBM forums for more help
Hudson Howard
be more of a clueless newfag, I implore you
Robert Green
Yes Lord King Rippetoe! How much shalk we tithe you this month, my liege?
Ayden Ward
Notice you didnt post body. Weird...
Brody Collins
More SpongeBob shoops?
Nolan Green
Seconded. Whoever made that image was a genius who expressed what was in my soul
Licking that butthole that is
Easton Evans
>hurr durr you need to be a sikkunt to know shit reserve your sarcasm for your mom, it doesn't translate well over text. I'll admit it, I'm a fat dyel. doesn't mean I can't call someone out for saying dumb shit. do you also think starting strength is better than everything mark rippetoe could come up with?
Camden Jackson
Haha fat retard go back to plebbit this place is for people who care about fitness. Not le epic memers
